Alexander technique 1

Alexander techniqueThe Alexander technique is an education/guidance system to "improve posture and movement, and to use musclesefficiently"[1] as defined by the National Center for Complementary and Alternative Medicine (NCCAM). The"Alexander technique" denotes both the educational methods used by Alexander teachers and the individual bodilyawareness methods taught. Students practice the technique to recognize and become free of habituated limitations intheir manner of movement as well as for other benefits.The technique takes its name from F. Matthias Alexander, who, in the 1890s,[2] developed its principles as a personaltool to alleviate his breathing problems and hoarseness. He credited the technique with allowing him to pursue hispassion for Shakespearean acting.The technique is usually learned from an Alexander teacher in one-to-one sessions using specialized hand contactand verbal instructions. While the technique is often seen as and classified with "bodywork", Alexander teachers takepains to distinguish it from those practices. The technique involves the training of the student's reactions to internaland external stimuli, and was referred to by Alexander as "The Use Of The Self".

HistoryAlexander was a Shakespearean orator who developed problems with losing his voice. After doctors informed himthey could find no physical cause, he carefully observed himself in multiple mirrors. His self-observation revealedthat he was needlessly stiffening his whole body in preparation to recite or speak. Further, Alexander observed thatmany individuals experiencing breathing and voice problems commonly tightened the musculature of the uppertorso, especially the neck, prior to phonation in anticipation of the act of vocalising. He suggested that this habitualpattern of pulling the head backwards and downwards in relationship to the neck needlessly disrupted the normalworking of the postural, breathing and vocal mechanisms. After innovating new substitution strategies that includedsharpening his ability to 'inhibit' the habitual undue tension in his neck, he found that his problem with recurrenthoarseness was resolved. Whilst on a recital tour in New Zealand (1895) he began to realise the wider significance ofhead carriage for overall functioning.Alexander believed that his work could be applied to improve individuals' health and wellbeing, and wouldcontribute to the increasing role of consciousness in human evolution. He refined his "work" (termed the Alexandertechnique after his death) so as to make his process of self-observation and re-training repeatable. He recorded hisexperiences in four books (1918, 1923, 1931 (1932 UK) and 1942). He also trained 'teachers' of his technique whileliving at 16 Ashley Place, London from 1931 until his death in 1955. Teacher training was interrupted during WorldWar II between 1941 and 1943, when Alexander accompanied children and teachers of the Little School to Stowe,Massachusetts.

The techniqueThe Teaching Process

The Alexander technique is considered to be primarily an educational process to be practiced by the student, ratherthan a curative treatment or therapy. Generally, it does not consist of routine exercises, but is meant to be applied inany moment when quality improvements are desired during action. For this reason, F.M. Alexander preferred not torecommend exercises for his students to perform, and most Alexander teachers follow this intent. Alexander'sapproach was to emphasize the use of freedom to choose beyond conditioning in every action.Teachers use demonstration, explanation, and repeated re-examination of a student spontaneous reactions. Light hand contact by the teacher is most often used to detect and deal with the student's unnecessary stress. In the context of everyday motions such as using one's hands, sitting, standing, walking, and speaking, the teacher's suggestions are student-specific guidance and not a series of recommended exercises suitable for anyone. Assistance with any

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activity, such as a hobby, sports or an artistic performance may be requested as further topics of personal interest.[3]

The exceptions are two prescriptive forms or exercises intended to be done in separate but brief practice times. Aprocedure recommended to all students is lying semi-supine as a means for effective rest, releasing muscular tensionand as an opportunity to use the conscious mental "Directions" Alexander devised. The other procedure is termed a"Whispered Ah," used to subtract unnecessary effort from the use of the voice.Freedom, efficiency and patience are the prescribed values. Proscribed are unnecessary effort, self-limiting habits aswell as mistaken assumptions. Students are led to change their previous habitual and largely automatic routines thatare interpreted by the teacher to currently or eventually be physically limiting and structurally inefficient. TheAlexander teacher provides verbal coaching while monitoring, guiding and preventing unnecessary habits at theirsource with specialized hands-on assistance to show what is meant. This specialized assistance requires Alexanderteachers to demonstrate on themselves the improved physical coordination they are communicating to the student.[4]

Alexander developed his own terminology to talk about his methods, outlined in his four books. These terms werecreated to describe the sometimes paradoxical experience of learning and substituting new improvements.Sensory appreciation

F. M. Alexander insisted on the need for strategic reasoning and "Constructive Conscious Control" becausekinesthetic sensory awareness is a relative sense, not a truthful indicator of fact. The current postural attitude issensed internally as a normal state of affairs, however inefficient. Alexander's term, "debauched sensoryappreciation" describes how the repetition of a circumstance encourages habit design as a person adapts tocircumstances or builds skills. Once trained and forgotten, completed habits may be activated without feedbacksensations that these habits are in effect, just by thinking about them.[5] Short-sighted habits that have becomeharmful over time, such as restriction of breathing or other poor postural attitudes that limit freedom of movement &shorten stature, will stop after learning to perceive and prevent them.End-gaining

Another example is the term "end-gaining", which means to focus on a goal so as to lose sight of the"means-whereby" the goal could be more appropriately achieved. According to Alexander teachers, "end-gaining"increases the likelihood of selecting older or multiple conflicting coping strategies with the potential for needlesscumulative, ongoing self-injury. End-gaining actions are usually carried out because a more imperative priorityjustifies it, which is usually impatience or frustration.Inhibition

In the Alexander technique lexicon, the principle of "inhibition" is considered by teachers to be the most prominent.F.M. Alexander's selection of this word pre-dates the modern meaning of the word originated by Sigmund Freud.Inhibition describes a moment of conscious awareness of a choice to interrupt, stop or entirely prevent anunnecessary habitual "misuse." As unnecessary habits are prevented or interrupted, a freer capacity and range ofmotion resumes, experienced by the student as a state of "non-doing."Primary control

This innate coordination that emerges is also described more specifically as "Primary Control". This is a key head,neck and spinal relationship. The body's responses are determined by the qualities of head and eye movement at theinception of head motion. What expands the qualities of further response is a very subtle nod forward to counteractbackward startle pattern, coupled with an upward movement of the head away from the body that lengthens thespine. Students learn to include their whole body toward their intention of purposeful motion.Directions

To continue to select and reinforce the often less dominant "good use," it is recommended to repeatedly suggest, bythinking to oneself, a tailored series of "orders" (also termed Directions.) "Giving Directions" is the term for thinkingand projecting an anatomically corrected map of how one's body is designed to be used effortlessly. "Directing" issuggestively thought, rather than willfully accomplished. This is because when freedom is the objective, the

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appropriate responses cannot be anticipated but can be observed and chosen in the moment.Psycho-physical unity

Global concepts such as "Psycho-physical Unity" and "Use" describe how thinking strategies and attention worktogether during preparation for action. They connote the general sequence of how intention joins together withexecution to directly affect the perception of events and the outcome of intended results. [6]

DisadvantagesIn the United Kingdom, there is some coverage of the costs for Alexander lessons through the Complementary andAlternative Practitioners Directory. Otherwise, individuals must pay for their Alexander technique education out ofpocket. Those who are used to getting instant results may complain at a commitment of twenty to forty privatelessons, which is the duration most Alexander teachers recommend that is required to gain proficiency. Privatelessons usually cost in a similar range to private music lessons.Inexpensive classes are rarely available. Workshops do exist, but usually do not last long enough to fulfilleducational requirements for most students, who must then attend additional private lessons if they want to gainproficiency. Outside of the United Kingdom there is little or no insurance coverage, and the technique's effectivenessis also not yet recognized.Practicing the Alexander technique cannot directly affect structural deformities once they occur (such as arthritis orother bone problems), or other diseases, (such as Parkinson's, etc.) In these cases, the Alexander technique can onlymitigate how the person copes with these difficulties and may help with other related problems.The learning process often demands giving up "favored" ways of thinking and acting. This challenge can result inunanticipated defensiveness and resistance. If a student must halt lessons at an awkward stage, this can leave themwithout practical solutions for the "bad" habits they have just learned to sense.

BenefitsThe Alexander technique is used remedially to regain freedom of movement. It is used to undo the establishment ofnuisance habits by performers, and it's used as a self awareness discipline and a self-help tool to change specifichabits.These first application areas include alleviating pain and weakness as a result of poor posture or repetitive physicaldemands, improving pain management for chronic disabilities, and rehabilitation following surgery or injury wherecompensatory habits that were designed to avoid former pain need to be revised after healing. The Alexandertechnique has been shown to be an effective treatment for chronic or recurrent back pain in a randomized studypublished Aug. 19, 2008.[7]

As an example among performance art applications, the technique is used and taught by classically trained singersand vocal coaches. Its advocates claim that it allows for the proper alignment of all aspects of the vocal cords andtract through consciously increased air flow. With this increase of breathing capacity, singers are said to be betterable to exercise proper vocal technique and tone. Because the technique has allegedly been used to improvebreathing and stamina in general, advocates of the technique claim that athletes, people with asthma, tuberculosis,and panic attacks have also found benefits.Along the application of self-help, proponents of the technique suggest that it can help performers manage stagefright, become more spontaneous, and to increase skill repertoire. It is suggested that A.T. can be an adjunct topsychotherapy for people with disabilities, Post-traumatic Stress Disorder, panic attacks, stuttering, and chronic painbecause using its principles can improve stress management abilities.[8] [9]

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Influences of Alexander's workThe English novelist Aldous Huxley was influenced by F. M. Alexander and the technique to the extent he includedhim as a character in the pacifist theme novel Eyeless in Gaza.[10]

The American philosopher and educator John Dewey became impressed with the Alexander technique after hisheadaches, neck pains, blurred vision, and stress symptoms largely improved during the time he used Alexander'sexercises to correct neck posture.[11] In 1923, Dewey wrote the introduction to Alexander's Constructive ConsciousControl of the Individual.[12]

Since Alexander's work in the field came at the turn of the century, his ideas influenced many originators in the fieldof mind-body improvement. Fritz Perls, who originated Gestalt Therapy, credited Alexander as an inspiration for hispsychological work.[13] The Feldenkrais Method and the Mitzvah Technique were both influenced by the Alexandertechnique, in the form of study previous to the originators founding their own disciplines.

TeachingThe technique is most commonly taught in a series of twenty to forty private lessons which may last from thirtyminutes to an hour. Its principles have also been adapted to be taught in groups, often using short individual lessonsdemonstrated in turn which act as examples to the class.[3]

Scientific evidenceA 2008 randomised controlled trial published in the British Medical Journal found marked improvement inaddressing back pain with this technique. Those receiving 24 lessons had 3 days of back pain in a four week period,18 days less than the control median of 21 days. The cohort receiving 6 lessons had a reduction of ten days indays-of-pain reported. Outcomes were also measured by Roland disability scores, a measure of the number ofactivities impaired by pain, with a control baseline of 8.1. 24 lessons reduced this by 4.14 points, while six lessonscombined with exercise produced a reduction of 2.98.[] A subsequent analysis and comparative study of theeconomic implications concluded that "a series of six lessons in Alexander technique combined with an exerciseprescription seems the most effective and cost effective option for the treatment of back pain in primary care."[14]

In 1999, Dennis ran a controlled study of the effect of Alexander technique on the "Functional Reach" (associatedwith balance) of women older than 65. He observed a significant improvement in performance after 8 sessions, butthis improvement was not maintained in a one-month follow-up.[15] Further, in 2004 Maher concluded that "Physicaltreatments, such as ... Alexander technique ... are either of unknown value or ineffective and so should not beconsidered" when treating lower back pain with an evidence-based approach.[16] (Note that Alexander techniqueteachers recommend more than three times or more as many lessons than 8 to retain educational benefits.) In 2002,Stalibrass et al. published the results of a significant controlled study into the effectiveness of the technique intreating Parkinson's disease. Four different measures were used to assess the change in severity of the disease. By allfour measures, Alexander technique was better than no treatment, to a statistically significant degree (both P-values< 0.04). However, when compared to a control group given massage sessions, Alexander technique was onlysignificantly better by two of the measures. The other two measures gave statistically insignificant improvements(P-values of approximately 0.1 and 0.6). This appears to lend some weight to the effectiveness of the technique, butmore studies and data are required.[17]

With regard to the claims made for reducing the need for medication in patients with asthma, (in 1999,) Dennisconcluded that additional "robust, well-designed randomized controlled trials are needed."[18]

In 1973 Nikolaas Tinbergen referenced scientific evaluations of the Alexander technique in his Nobel prizeacceptance speech.[19]

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References[1] "Manipulative and Body-Based Practices: An Overview" (http:/ / www. mentalhelp. net/ poc/ view_doc. php?type=doc& id=8929& cn=15).

U.S. Department of Health and Human Services National Institutes of Health. Updated March 2007. . Retrieved 2010-09-29.[2] Rootberg, Ruth (September 2007). Mandy Rees. ed. "Voice and Gender and other contemporary issues in professional voice and speech

training". Voice and Speech Review, Voice and Speech Trainers Association, Inc, Cincinnati, OH 35 (1): 164–170. "p. 164: A review ofintroductory articles on the Alexander Technique shows a variation in the length of time — either three or nine years — as the time it tookAlexander to develop his technique. According to his biographer, Michael Bloch, the hoarseness — catalyst to his experiments — thatAlexander refers to in The Use of the Self, occurred in the second half of 1892, and by 1894, Alexander began teaching some of his earlydiscoveries. Bloch goes on to suggest that although Alexander began publishing in 1900, "almost a decade after he embarked on that process,"his ideas were still not fully developed (p.34-36), and that using the term Primary Control, the underlying principle of the work, was notnamed in print until 1924).".

[3] Arnold, Joan; Hope Gillerman (1997). "Frequently Asked Questions" (http:/ / www. alexandertech. org/ misc/ faq. html). American Societyfor the Alexander Technique. . Retrieved 2007-05-02.

[4] Improvement in Automatic Postural Coordination Following Alexander Technique Lessons in a Person With Low Back Pain - W Cacciatoreet al. 85 (6): 565 - Physical Therapy (http:/ / www. ptjournal. org/ cgi/ content/ full/ 85/ 6/ 565)

[5] Body_Learning - An_Introduction to the Alexander Technique, Macmillan, 1996 ISBN_0805042067, quote p. 74, an article in New Scientistby Professor John Basmajian entitled "Conscious Control of Single Nerve Cells"

[6] McEvenue, Kelly (2002). The Actor and the Alexander Technique (http:/ / books. google. com/ books?id=ixvTPRlcSMoC) (1st PalgraveMacmillan ed.). New York: Macmillan. pp. 14. ISBN 0312295154. .

[7] Paul Little et al., Randomized controlled trial of Alexander technique (AT) lessons, exercise, and massage (ATEAM) for chronic andrecurrent back pain (http:/ / www. bmj. com/ cgi/ content/ full/ 337/ aug19_2/ a884), British Medical Journal, August 19, 2008.

[8] Aronson, AE (1990). Clinical Voice Disorders: An Interdisciplinary Approach,. Thieme Medical Publishers. ISBN 0865773378.[9] Vigeland, C (December 2000). "The Answer to a Stress Test". Sports Illustrated Golf Plus 35 (1): 57.[10] Aldous Huxley, Eyeless in Gaza, Harper and Brothers, 1936[11] Ryan, Alan (1997). John Dewey and the high tide of American liberalism. New York: W.W. Norton. pp. 187–188. ISBN 0-393-31550-9.[12] F. M. Alexander, Constructive Conscious Control of the Individual, E. P. Dutton & Co., 1923, ISBN 0-913111-11-2[13] http:/ / www3. interscience. wiley. com/ journal/ 112411834/ abstract?CRETRY=1& SRETRY=0 A note on the influence of F. M.

Alexander on the development of gestalt therapy by Roger Tengwall, School of Social Sciences, University of California, Irvine[14] Sandra Hollinghurst et al., Randomised controlled trial of Alexander technique lessons, exercise, and massage (ATEAM) for chronic and

recurrent back pain: economic evaluation (http:/ / www. bmj. com/ cgi/ content/ full/ 337/ dec11_2/ a2656), British Medical Journal, 11December 2008.

[15] Dennis, RJ (1999). "Functional reach improvement in normal older women after Alexander Technique instruction" (http:/ / biomed.gerontologyjournals. org/ cgi/ content/ abstract/ 54/ 1/ M8). Journals of Gerontology Series a : Biological Sciences and Medical Sciences 54(1): M8–11. doi:10.1093/gerona/54.1.M8. PMID 10026656. .

[16] Maher CG (January 2004). "Effective physical treatment for chronic low back pain" (http:/ / www. ncbi. nlm. nih. gov/ pubmed/ 15062718).Orthop. Clin. North Am. 35 (1): 57–64. doi:10.1016/S0030-5898(03)00088-9. PMID 15062718. .

[17] Stallibrass, C; P Sissons, C Chalmers (July 2002). "Randomised Controlled Trial of the Alexander Technique for Idiopathic Parkinson'sDisease" (http:/ / www. londonalexander. co. uk/ CR544[1]. pdf) (PDF). Clinical Rehabilitation 16 (7): 695–708.doi:10.1191/0269215502cr544oa. PMID 12428818. . Retrieved 2007-05-01.

[18] Dennis, J; Cates, Christopher J; Dennis, Jane A (2000). "Alexander technique for chronic asthma" (http:/ / www. cochrane. org/ reviews/ en/ab000995. html). Cochrane Database of Systematic Reviews (2): CD000995. doi:10.1002/14651858.CD000995. PMID 10796574. .

[19] http:/ / nobelprize. org/ nobel_prizes/ medicine/ laureates/ 1973/ tinbergen-lecture. pdf, see p. 123

Further reading• Alexander, FM Man's Supreme Inheritance, Methuen (London, 1910), revised and enlarged (New York, 1918),

later editions 1941, 1946, 1957, Mouritz (UK, 1996), reprinted 2002. ISBN 0-9525574-0-1• Alexander, FM Constructive Conscious Control of the Individual, Centerline Press (USA,1923), revised 1946,

Mouritz (UK, 2004) ISBN 0-9543522-6-2, ISBN 978-9543522-6-4• Alexander, FM The Use of the Self, E. P. Dutton (New York, 1932), republished by Orion Publishing, 2001, ISBN

0-7528-4391, ISBN 978-0752843919• Alexander, FM The Universal Constant In Living, Dutton (New York, 1941), Chaterson (London, 1942), later

editions 1943, 1946, Centerline Press (USA, 1941, 1986), Mouritz (UK, 2000) ISBN 091311118X, ISBN978-0913111185, ISBN 0-9525574-4-4

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• Brennan, Richard (May 1997). The Alexander Technique Manual. London: Connections UK.ISBN 1-85906-163-x.

• Jones, Frank Pierce (May 1997). Freedom to Change; The Development and Science of the Alexander Technique.London: Mouritz. ISBN 0-9525574-7-9.

• Jones, Frank Pierce (1999). ed. Theodore Dimon, Richard Brown. ed. Collected Writings on the AlexanderTechnique. Massachusetts: Alexander Technique Archives. ISBN ATBOOKS058.

External links• Mouritz: F.M. Alexander Bibliography (http:/ / www. mouritz. co. uk/ 5. 01. FMA. Bibliography. html)• The Monkey Squat (Position of Mechanical Advantage) (http:/ / www. easyvigour. net. nz/ fitness/ h_monkey.

htm)

Article Sources and Contributors 7

Article Sources and ContributorsAlexander technique  Source: http://en.wikipedia.org/w/index.php?oldid=427252142  Contributors: 205.188.200.xxx, 2over0, AED, AHABMCGEE, AJR, ATBS, Aiki Patrick Parker, Al B.Free, Alexanderteach, Alexanderteacher, Alksub, Altenmann, Andonic, AndreK, Anothergareth, Apers0n, Argyriou, Army1987, Atteacher, AxelBoldt, Azaiez, Bellagio99, Ben St. Hilaire,BenFrantzDale, Bethdon, Bmclaughlin9, Bob103051, Bobo192, Bogey97, Bossrat, Bradtcordeiro, BremenTownMusician, Bronayur, BullRangifer, CA387, CDN99, Campingcar, Can't sleep,clown will eat me, Cathmadden, Centrx, CesarB, Ceyockey, Cff12345, Chamness439, Chrislk02, Chrissie j, CiaranG, Cindyclayton, Closedmouth, Conversion script, Courtneyb2, Css,DCDuring, Daf, Daniel M. Zipperer, Darrelljon, DavidWBrooks, Davidm617617, Deegee, Defenestrate, Delta Trine, Derild4921, Dhodges, DiiCinta, Dkasak, Dmcq, Dodger160,DunstanRamsay, Dysprosia, Edward, Elwikipedista, Epbr123, Esanchez7587, Everyking, Fdacosta, Fmwik, Franis, Franis Engel, Fratrep, GB fan, Gak, Gautier lebon, Geni, GeorgeStepanek,GlassFET, GoodSir, Graham87, Grover cleveland, Guanaco, Hans Joseph Solbrig, Heathert, Hexatic, Hmains, Hopie, Horkana, Iamwaggle, Ian Page, ImperfectlyInformed, IntrospectivePerspective, Itai, J.delanoy, JDPhD, JIP, James Baldwin, Janeky, Jasoneth, Java7837, JayJasper, Jcw69, Jinlye, Jj137, Jmnbatista, Jmofischer, John Gohde, Juliathemuse, Karada, KaySL,Kbdank71, Kccole01, Kcordina, Klonimus, LA2, LarryGilbert, LizardWizard, Lizundp, Logan, LoopTel, LoopZilla, Lord Chao, Lpgeffen, MHz, MLAvedon, Mais oui!, Marcika, Marcinbrz,Markjaye, Martpol, Marysunshine, Mattisse, Mcdgal03, Mclowes, Mdebets, Mebden, Michael Hardy, Michael Tall, Mporch, Mr-Natural-Health, Muskrat Collective, NawlinWiki, Neotap,NicholasTurnbull, Nick Number, Nivix, Nonquotidian, Notch, Novangelis, Nuttah, Ohnoitsjamie, Ooooooooo, P0mbal, Pearle, Penbat, Phil Sandifer, Pmj, Pro crast in a tor, Prolinol, Pwqn,Queenmomcat, Qwerty Binary, RK, Rahzel, RayBirks, Reedy, Rich Farmbrough, Rjwilmsi, Romit3, Ronz, Roymstat, SDC, Sarefo, Scolaire, Scott Burley, Sebbi, Shadowjams, Shadowlynk,Shantavira, Shockeroo, Sietse Snel, Silent badger, Skittleys, Stevenfruitsmaak, Tannit, Tarquin, Teawaste, Technopat, Template namespace initialisation script, The Anome, Timothy Campbell,Tkdman589, Tlevine, Tohd8BohaithuGh1, TonySever, Topbanana, Tracygil, Trevyn, Trip6, Tskaze, Tweeq, Tyciol, Uberblue, User86654, VanishedUser314159, Vannin, Verbal, VeronicaruthP,Vipul, VoiceScientist, Ward20, Wetaman, Wiki Raja, Wx8, Xcrivener, Xinit, Zenohockey, Zeraeph, 603 anonymous edits

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